6 am: 1 whole egg, 7 egg whites, 1 cup oats, splenda, and sugar free syrup, 2 1200mg fish oil
9:30 am: 2 scoops whey protein, 3/4 cups oats
11:30 am: 6oz chicken, 3/4 cup brown rice, 3/4 cup green beans, 2 1200mg fish oil
Didn't have time for snack
4:30 pm: Protein bar 290 cal, 9 g fat, 31 g protein, 23 g carbs
6:45 pm: workout
7:50 pm: PWO shake 1 scoop whey protein
8:10 pm: Shrimp and pasta salad with veg

I do the following workout as a circuit type training.

Squats: 110x15, 140x15, 140x10
DB Bench: 60x12, 65x11, 65x10
Lunges: 30 DBx12 each leg, 30 DBx12 each leg, 30 DBx10 each leg
Lat Pull Down: 125x12, 137x10, 137x9
Dead Lift: 140x12, 140x12, 140x12
Shoulder Press: 45x12, 50x12, 55x8
Sit ups: BW+25x15, BW+25x15, BW+25x15
Back extension: BW+25x10, BW+25x10, BW+25x10

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